|
fedexpress
|
 |
« Reply #15 on: September 06, 2011, 07:39:23 pm » |
0
|
Tue, Aug 30 - Diet/Wt Loss-45min @3mph on TM -Various erx just to burn cals, SLSq, RDL, BWSq, 30-40min tot -40min outside walk later on grass ~1550 kcals Wed-Sat-same as above for the most part, ~90min walking/day, some on TM, some outside, lt-med upper & lower bod wt train for ~30-45 min/day, a few jump sq, dj, ME vjs, & ankle hops. -diet ~1500-1800 kcals/day BW at 191.5 at start of week, 189.8 at end. Slow progress. Sun & Mon off, 2 cheat meals.Tue, Sept 6 - All VJ related Erx-35min walk on TM up to 4.5mph Squats@17in (same ROM as VJ, 2-3in>par) - 70x5, 120x5, 170x5, 220x5, 260x4, 280x3, 300x3, 320x3, 220x20(ezr than last time) Jump Snatches - 70x5, 90x3, 110x3 Hang Pwr Snatch - 120x2, 130x1 Jump Squats - 70x5, 90x5, 80x5 Depth Jumps - 1x7 @16in -60 min late nite walk outside **Rest of week will be focused on wt loss via diet & various metabolic wkts, walking, etc.
|
|
|
|
« Last Edit: September 06, 2011, 11:23:09 pm by fedexpress »
|
Logged
|
|
|
|
|
gutts
|
|
« Reply #16 on: September 07, 2011, 05:10:34 pm » |
0
|
|
|
|
|
|
Logged
|
"Life's a Bitch," but God-forbid the bitch divorce me
I'll be flooded with ice so hellfire can't scorch me
|
|
|
|
fedexpress
|
|
« Reply #17 on: September 07, 2011, 11:12:53 pm » |
0
|
I guess this was inspired by the latest Nick Diaz car video. Needs more cussin & road traffic - keep tryin! |
|
|
|
|
Logged
|
|
|
|
|
fedexpress
|
|
« Reply #18 on: September 15, 2011, 07:43:00 pm » |
0
|
**Haven't updated in a while bcs I refused to post anything until making at least 'some' progress in wt/fat loss since that is main goal at this time, also preoccupied lately w/US Open tennis. Wt loss is going very slowly so exprmnting w/intrmt fasting & metabolic wkts to try & speed things up. Squat strength is going up ea wkt so that is good. Starting to use heavier wts on upper bod just for a while also to amp metab** Wed, Sept 7 - Upper Body-30min TM warmup -1x12 Pullups, 1x10 pushups w/ft elev to 36in(45'), DB OHP up to 70x7, DB Pullovers up to 70x10, Incl DB Flyes up to 35x8, DB Raises(Frnt,Sde,Rr) suprst 25,15,10x10, DB Wrist Curls up to 65x7, Ab Rollers 1x7ss -Diet ~1500kcals Fri, Sept 9 - Post Chain -30min TM walk up to 4.0mph Deadlifts - up to 320x5, 220x20 burn set Hang Power Cleans - up to 180x1 (more like muscle cleans, haven't done these in long time) Pwr/Jump Snatches - up to 110x2 -1 set of Jump Squats w/70x5 Hip Thrusts w/ft & shldr elevated - 1x15 ea leg, 1x30 dbl leg -2 to 3 sets of lunges & RFESS - BW only, a few walk lunges -1 set of 30 KB swings w/40lb DB Diet~1600cals Sat off, Sun 90min walk, started IFing daily 16/8 Mon, Sept 12 - Upper Bod wkt, pretty much identical to last Wed wkt Tue, 60min TM walk up to 5.0mph while fasted BW=188.6 (1.2lb loss in 10dys) |
|
|
|
|
Logged
|
|
|
|
|
fedexpress
|
|
« Reply #19 on: September 15, 2011, 08:25:22 pm » |
0
|
Wed, Sept 14 - Squat/Jump WktSquats @17in(2-3>par,same ROM as VJ) - 70x5, 120x5, 170x5, 220x3, 260x3, 300x3, 320x5, 240x20(brutal, ~my 10-12RM)* SVJs, DSVJs, DJs@15-17in - around 10-12 of each, btw 30-40 tot jumps SL Box Squats@15in(~par) - 1x5 w/bw ea leg, 1x5 w/25lb ea, 1x5 w/45lb rt leg, 1x3 lft leg(failed on 4) Diet - close to 3000kcals,  absolutely ravenous after the 20-rep squats, started chewing on my arm after emptying the fridge, dog & cat are missing and lots of fur everywhere, don't remember anything! *240x20 is prob a lifetime PR, not sure, don't recall ever doing or trying more than 220x20. Hardest single set of anything I've ever done involving weights in almost 40yrs of lifting. On a related topic, I think I stumbled upon the solution for speeding up my metabolism. 
|
|
|
|
|
Logged
|
|
|
|
|
fedexpress
|
|
« Reply #20 on: September 26, 2011, 09:42:28 pm » |
0
|
Summary of Sept 15-Sept 26- BW@rising on 9/24=186.2 - Focused primarily on wt loss in hope of reducing joint pain during jump wkts so I can increase their frequency/intensity. - Fasted incl TM walking btw 40-70min 5-6 dys/wk. - Squats/Jumps are on maint during this phase w/low vol & intens but hi freq to keep neural efficiency. Basically squats & lo-vol jumps 5-6x/wk alt back & front sqt w/hvy & lt days. Bksqt working up to 320x3@17in & Frtsqt up to 250x3@15in on hvy days (90-95% 3RM). No upper bod wkts, still too much mass there. - Diet is combo of IF & VLCD/PSMF w/kcals ~1000/day 90% peri-wkt 5dys on/2off. Extreme but I was plateaued ~190lb, getting frustrated & needed a jump start. Currently down to 186 @ 13.xx BF%. BF prob not going much lower at my age (49) w/o anabolic assist so last 5-7lb might have to come from upper bod musc loss. - Goal is ~180lb w/bf <13% while maint current squat strength; <185 for end of this week.
|
|
|
|
« Last Edit: September 26, 2011, 09:46:56 pm by fedexpress »
|
Logged
|
|
|
|
|
fedexpress
|
|
« Reply #21 on: October 14, 2011, 12:12:10 am » |
0
|
Summary of Sept 27 - Oct 13- Reached BW checkpoint of <185 last week at 184.2, back to maint diet of 2000-2200 cals/day. - Took a couple of days off from daily squatting to rest up for coming Smolov Jr. cycle (been wanting to try this for a while). - Started Smolov Jr w/autoreg this Monday. Using 1RM-15 of 345@17in(2-3in>par) to make the 1st wk a little easier. Have never done a hi-freq/hi-vol sqt prgm, just hit or hi-freq so it will be an experiment, taking xtra rest days as needed. - No other lifting during Smolov, upper bod still too heavy, OHP=>90%BW & Pullups=14 at last check, arms just now <17in. - Minimal jumping (just jump squats on Smolov warmup sets) to preserve knee(s), goal for next month is to improve 17in sqt/bw ratio to >2.0 w/1RM of 380+ w/o wt gain. After this prob another diet cycle to reach <=180lb. Mon, Oct 10 - Smolov Jr Squats - 240(70%)x6x6 w/2-3min rest; very ez, good start, did 260x6 on last set just to feel out next wkt. Wed, Oct 12 - Smolov Jr Squats - 260(75%)x7x5 w/2-3min rest; ez but lft knee a bit achey; as expected lft knee pain is going to be the limiting factor on this program, will have to take it 1 wkt at a time & see how it holds up. **I am rounding off the program's percentages to the nearest 10 so the 1st wk will be 240,260,280,300. Hopefully week 2 will be 260,280,300,320. Days off are 30min incl TM walking w/lt squats w/<=120lbs. Diet is maint cals w/~200g prot +10g fish oil.
|
|
|
|
|
Logged
|
|
|
|
|
fedexpress
|
|
« Reply #22 on: October 14, 2011, 06:43:24 pm » |
0
|
Fri, Oct 14 - Smolov Jr Squats: Week 1, Day 3 - 80%x8x4
35min TM walk for warmup Back Squats @17in(2-3>par) - 70x5 js, 120x5 js, 170x3 expl, 220x3 expl, 280x4,4,4,4,4,4,4,4; 3min rest btw sets **So far so good, no sets close to failure, lft knee holding up OK but I expect next week (+20lb) to be much harder. Not doing any crazy back to back wkts though (Fri, then Sat). Next wkt will be 10x3 w/300 on Sun if feeling OK or Mon if not. I am alternating touch 'n go sets w/box style sets to remove some of the joint stress. Hardest part thus far is waiting several min btw sets w/o any wt plates to change. I've never done more than 2 or 3 work sets for the same erx w/the same wt on the bar before. Just feels weird, guess I'll get used to it.
|
|
|
|
« Last Edit: October 16, 2011, 08:36:50 pm by fedexpress »
|
Logged
|
|
|
|
|
Rix
|
|
« Reply #23 on: October 15, 2011, 05:56:32 am » |
0
|
So I was wondering, how much time do you think you save typing in shorthand like that? Nice journal btw |
|
|
|
|
Logged
|
|
|
|
|
fedexpress
|
|
« Reply #24 on: October 15, 2011, 03:50:24 pm » |
0
|
So I was wondering, how much time do you think you save typing in shorthand like that?
Nice journal btw
IME svgs=1sec/wrd=20sec/ln@avg of 20wds/ln=200sec/pst@avg pst of 10lns/pst=200sec/60sec/min=3.3333333333 min/pst. Actually never gave it much thought as u can see. Probably just a carryover from texting & twitter where characters are limited. Pretty common these days I think. |
|
|
|
|
Logged
|
|
|
|
|
fedexpress
|
|
« Reply #25 on: October 16, 2011, 08:35:04 pm » |
0
|
Sun, Oct 16 - Smolov Jr Squats: Week 1, Day 4 - 85%x10x3Back Squats@17in(HB,2-3in>par) - 70x5 js, 120x5 js, 170x3 expl, 220x3 expl, 260x3 expl, 300x3,3,3,3,3,3,3,3,3,3; 2-3min rest btw sets Speed Squats - 1x5@17in w/170lb@1rep/sec, 1x5@15in w/170lb@1rep/sec *End of week1, still no sets close to failure. Hip flexors & knees sore but manageable so far. Still alternating touch 'n go w/box style as needed. Tried to take longer on rests but didn't happen. Maybe I'll change the bar wt & change it back just to have something to do btw sets. 10x3 takes forever, could have washed a week of dishes & done a week of laundry (by hand) during the breaks, glad its only once/week. *Week 2 will start either Tue or Wed, based on recovery. Wkts will all be +20lbs, 260x6x6, 280x7x5, 300x8x4, 320x10x3.
|
|
|
|
|
Logged
|
|
|
|
|
fedexpress
|
|
« Reply #26 on: October 19, 2011, 08:36:51 pm » |
0
|
Tue, Oct 18 - Smolov Jr Squats: Week 2, Day 1 - 70%(+20)x6x6Back Squats@17in(HB,2-3in>par) - 70x5 js, 120x5 js, 170x3 expl, 220x3 expl, 260x6,6,6,6,6,6; ~3min rest btw sets *Pretty ez, no sets close to failure(at least +2 in tank). Slight pain in Rt knee (tendonitis?) on last 2 sets, alternating tng w/box style. This wkt went by a lot faster than last one, only abt 30min including wrmup sets. Haven't had to take any xtra rest days yet, hoping this continues. **Found out yest that the mnfctr of the prot pwdr I've been using recently snuck some creatine into their product and I missed noticing it (not obvious, no stated amt) so I switched to a diff one and am expecting some related changes in bw, water retention, & strength levels.
|
|
|
|
|
Logged
|
|
|
|
|
fedexpress
|
|
« Reply #27 on: October 20, 2011, 07:47:41 pm » |
0
|
Thur, Oct 20 - Smolov Jr Squats: Week 2, Day 2 - 75%(+20)x7x5Back Squats@17in(HB,2-3in>par) - 70x5 js, 120x5 js, 170x3 js, 220x3 expl, 280x5,5,5,5,5,5,5; ~3min rest btw sets Seated jumps from bench(@17in) - 1x7, got up pretty high for me, close to hitting head on 8' ceiling w/almost no arm swing -Wkt a little harder than last one, still no failed reps but getting closer. Bit more pain in both knees, still alternating tng w/box style. -BW on rising=183.8. WTF?? Actually lost ~.5lb while increasing daily kcals from 1000-1200 during diet phase ending 2 wks ago up to 2000-2200 during Smolov Jr cycle. I expected to have gained a few pounds esp since my prot pwdr supplier adv that ea scoop of pwdr contains 3g of creatine & I have been taking 5-6 scps/day for last cple weeks. Just weird & unexplainable to me. -Next wkt sb Sat w/300x8x4. Will def be harder.
|
|
|
|
|
Logged
|
|
|
|
|
fedexpress
|
|
« Reply #28 on: October 24, 2011, 09:52:25 pm » |
0
|
Sat, Oct 22 - Smolov Jr Squats: Week 2, Day 3 - 80%(+20) 300x8x4Back Squats@17in(HB,2-3in>par) - 70x5 js, 120x5 js, 170x3 js, 220x3 expl, 260x3 expl, 300x4,4,4,4,4,4,4,4; ~4min rest btw sets -OK, this program just got real.....hard..... More rest btw sets was needed, ea set was tough, knees, hips, spine sore. Alternated sets tng w/box style to switch stress back & forth btw knees & hips. No jumping at all aft wkt, too tired. Crazy hunger right away. Mon, Oct 24 - Smolov Jr Squats: Week 2, Day 4 - 85%(+20) 320x10x3Back Squats@17in(HB,2-3in>par) - 70x5 js, 120x5 js, 170x3 js, 220x3 expl, 260x3 expl, 300x2, 320x3,3,3,3,3,3,3,3,3,3; ~5min rest btw sets, very hard, barely finished, 75min of sqts. -Almost skipped an xtra day bcs I'm really sick of S. Y. Smolov Jr. at this point. This program is just SO boring & repetitive that I really hate squatting at this point & am thinking of dropping the last week of this. I liked my high-freq, low-vol daily squatting prgm MUCH better bcs of the increased variety (heavy, light, backsq, frontsq, diff sq depths, etc.) while still "greasing the groove". -As much as I am hating the wkts, they're clearly effective. I was able to do 10 sets of 3 today w/my 4RM from a cpl of weeks ago w/o any bw+ and w/lots of accumulated fatigue. Will see how I feel in next 48hrs before deciding anything.
|
|
|
|
|
Logged
|
|
|
|
|
